Måndag 26 november 2018

WoD#1
4 Rounds of:
5 Back Squats @ 70% 1RM
Rest 30s
5 High Box Jumps (80-90% Max Height)
Rest 30s
5 Weighted Pullups (Rx 24/12kg) OR 5 Negatives OR 5 Strict
Rest 30s
Time Cap: 15 Minutes

WoD#2
12 Clean & Jerks (70% 1RM C&J) (Rx 70/50kg)
4 Rope Climbs (or 8 Down and Ups)
9 C&J
3 Rope Climbs
6 C&J
2 Rope Climbs
3 C&J
1 Rope Climb
Time Cap: 15 minutes

Nybörjarepass

WoD#1
3 Rounds of:
5 Back Squats @ medium weight
Rest 30s
5 High Box Jumps
Rest 60s between rounds
Time Cap 10 minutes

WoD#2
6 Rounds of:
9 Pushups
6 Cleans (20-40kg)
2 Rope Climbs OR 3 Down and Ups

Time Cap: 15 minutes